CrossFit – Fri, Nov 8
Warm-up
Warm-up
2:00 Machine
-into-
3 Rounds
10 Glute Bridge hold
10 Hollow Rocks
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
SWOD
Deadlift (Weight)
WOD
Metcon (AMRAP – Rounds and Reps)
9:00 AMRAP
Round 1: 3 Power Cleans (155/105) + 1 Wall Walk
Round 2: 3 Power Cleans + 2 Wall Walks
Round 3: 3 Power Cleans + 3 Wall Walks
Round 4: 6 Power Cleans + 4 Wall Walks
Round 5: 6 Power Cleans + 5 Wall Walks
Round 6: 6 Power Cleans + 6 Wall Walks
Round 7: 9 Power Cleans + 7 Wall Walks
Round 8: 9 Power Cleans + 8 Wall Walks
Round 9: 9 Power Cleans + 9 Wall Walks
** The workout continues increasing in this manner until time is up.
* Score is completed Round # + additional reps
*Repeat WOD from Oct. 20, 2023
Every 2:45 x 3 sets
3 Deadlift (85-90%)